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Signs You Might Lack Iron, and 9 Iron-Rich Foods To Add To Your Diet

Signs You Might Lack Iron, and 9 Iron-Rich Foods To Add To Your Diet

Have you been feeling tired lately even though you have been getting a good night’s sleep every night? If so you could be suffering from an iron deficiency without even knowing it, especially if you are a woman. According to the Center for Disease Control and Prevention, almost 10% of women are iron deficient and don’t even know it.

The Importance of Iron to the Body

While most people don’t consider iron as being a nutrient, it is actually an essential mineral to the human body. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen throughout your body. If your iron levels are low, your body will not get the oxygen it needs to function as it should leading to symptoms such as fatigue.

Iron also has other important uses to your body. It is essential in maintaining healthy skin, hair and nails. So, if you want to look your best, you need to be sure you get enough iron.

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Symptoms of Iron Deficiency

In the beginning, symptoms for iron deficiency may be so mild that they simply go unnoticed. However, as your body becomes more and more depleted of iron and the anemia increases, the signs and symptoms will increase. Some of the most common iron deficiency symptoms are:

  • Extreme fatigue
  • Pale skin
  • Weakness
  • Shortness of breath
  • Chest pain
  • Frequent infections
  • Headache
  • Dizziness or lightheadedness
  • Cold hands and feet
  • Inflammation or soreness of your tongue
  • Brittle nails
  • Fast heartbeat
  • Unusual cravings for non-nutritive substances, such as ice, dirt or starch
  • Poor appetite, especially in infants and children with iron deficiency anemia
  • An uncomfortable tingling or crawling feeling in your legs (restless legs syndrome)

If you or one of your loved ones develops these symptoms and you are unsure what the underlying cause actually is, see your doctor. Iron deficiency cannot be self diagnosed and self treatment is for the most part limited to what you choose to eat. A doctor will be able to prescribe the best treatment including diet changes and even iron supplements to return your iron levels back to normal.

Five Reasons You May Need Iron Supplements

There are many reasons why a doctor might prescribe iron supplements to you on top of making changes to your diet in order to get your iron levels back to a normal level.

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1. You are anemic

Iron deficiency anemia is the lack of iron in your blood that prevents it from transporting oxygen to all the cells in your body. There are many causes of this condition ranging from cancer to menstruation. While you should also investigate the cause, it is important to get your iron levels back to normal to ensure you are as healthy as you can be.

2. You are pregnant

Women who are pregnant need much more iron than women that aren’t. The recommended daily dose of iron for pregnant women is 27 mg each day. If you cannot get this iron through your diet, doctors will prescribe supplements in order to be sure your iron levels stay at the level needed.

3. You experience regular blood loss

Anyone who loses a lot of blood will need an iron supplement to return their levels back to normal. People who donate blood regularly need the supplements to ensure that their iron levels stay in the normal range.

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4. You have an infant

Babies build stores of excess iron to be used during the first six months of life because their mother’s milk doesn’t contain enough iron. Most pediatricians recommend a formula that contains iron if you bottle-feed. If your baby was born premature, the iron stores more than likely did not have time to develop. If this is the case, your doctor may prescribe an additional iron supplement.

5. You take iron depleting medication

Some medications will quickly deplete your iron levels. In order to prevent this from happening, most physicians will prescribe an iron supplement alongside the medications to ensure that you don’t become anemic as a result of your medication.

Good Sources of Iron

Most people get all the iron they need from the food they eat. By altering your diet, you can increase the amount of iron you get daily without having to take supplements. Some foods that are rich in iron are:

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  • Red meat
  • Pork
  • Poultry
  • Seafood
  • Beans
  • Dark green leafy vegetables, such as spinach
  • Dried fruit, such as raisins and apricots
  • Iron-fortified cereals, breads and pastas
  • Peas

Before you begin any type of diet, be sure you consult with your doctor or other health care professional to be sure it is safe and the right choice for your health.

Iron deficiency is one of the most common anemias in the United States. In many cases, it can be easily treatable with the help of your diet and, if needed, iron supplements. After a few days on the supplements, you should start to feel normal again. As always, if you don’t feel any different after taking the iron, consult with your doctor and get the help you need to take care of your iron deficiency once and for all.

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Brian Wu

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Last Updated on August 20, 2018

35 Anniversary Ideas to Bring You Closer Together

35 Anniversary Ideas to Bring You Closer Together

Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

If You’re Staying In

  1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
  2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
  3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
  4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
    • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
    • Visit model homes or open houses and plan your dream home.
    • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
    • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
      • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
      • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
      • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
        • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

        If You Want to Get Away

        1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
        2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
        3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
          • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
          • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
          • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
          • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
          • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
          • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
            • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
            • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

            New & Exciting Experiences

            1. Go spelunking. Dark, damp, and utterly exciting!
            2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
              experience.
              • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
              • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
              • Experience white water rafting.
              • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
              • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                  • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                  • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                  • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                  Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                  Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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